Monday, March 14, 2011

Ok everyone If you have tried the Heavy 9's Phase 1 strength portion. You are ready for phase 2 which is the 4 week off period from the strength phase.

So lets not waste anymore time and get you to the goods!

What we are going for here in this phase is volume and stimulating as much muscle as we can each and every workout. This does not mean we arent going heavy, you still want to keep the weights heavy for the number of reps you are performing. Keep the weights heavy will help keep the density and size of the muscle full and strong for the next strength phase of the heavy 9's.
The workout is set up for cluster sets or "super sets", the same color exercises are meant to be done back to back with as little rest as possible. You will rest for 60 seconds at the end of each set.

Now for the workouts!

Workout A

Exercise

Set 1

Set 2

Set 3

Set 4

Low incline DB Press

X15

X12

X8

X8

Face Pulls w/ rope

X20

X20

X20

X20

Rest 60 seconds

DB Seated Military Press

X15

X12

X8

X8

Cable Fly’s

X20

X20

X20

X20

Rest 60 seconds

Flat Smith machine press

X8

X8

X8

X8

Seated Lateral Raises

X12

X12

X12

X12

Rest 60 seconds

Incline push-ups

X15

X15

X15

X15

BB Upright rows

X8

X8

X8

X8

Rest 60 seconds

Workout B

Exercise

Set 1

Set 2

Set 3

Set 4

BB Squats

X15

X12

X8

X8

Leg Curls

X20

X20

X20

X20

Rest 60 seconds

Front Squats

X15

X12

X8

X8

Leg Ext

X20

X20

X20

X20

Rest 60 seconds

Deadlifts

X8

X8

X8

X8

Rest 90 seconds

Workout C

Exercise

Set 1

Set 2

Set 3

Set 4

Seated Rows

X15

X12

X8

X8

DB Shrugs

X20

X20

X20

X20

Rest 60 seconds

Wide Grip Pulldowns

X15

X12

X8

X8

Straight arm pulldowns

X20

X20

X20

X20

Rest 60 seconds

DB Rows

X8

X8

X8

X8

BB Behind back shrugs

X12

X12

X12

X12

Rest 60 seconds

Pull ups

X8

X8

X8

X8

Rest 60 seconds

Workout D

Exercise

Set 1

Set 2

Set 3

Set 4

Low Cable Curls

X15

X12

X8

X8

Short Bar

Resistance Band Push downs

X20

X20

X20

X20

Quick Reps

Rest 60 seconds

Cable Press downs

X15

X12

X8

X8

Short Bar

Resistance Band curls

X20

X20

X20

X20

Quick Reps

Rest 60 seconds

Seated DB Curls

X8

X8

X8

X8

Bench Dips

X12

X12

X12

X12

Rest 60 seconds

BB Curls

X8

X8

X8

X8

Rest 60 seconds

These are the workouts for the first 2 weeks of phase 2 of the heavy 9's program. The next post to follow will be the next 2 weeks of workouts!